From its earthy flavor to its versatility, learn how this nutritious veggie can enhance your meals and health. Dive into why okra should be a staple in your kitchen routine.
Whether you’re a fan of okra’s earthy flavor or still on the fence about this fuzzygreen veg, these suckers are a nutritious addition to your diet. They’re also versatile AF since youcan eatthe leaves, flowers, seeds, and juice.
Here’s the deep dive into just how okra benefits your body.
What are the health benefits of okra?
9 okra benefits worth a grocery trip
Okra — also nicknamed ladies’ fingers for its slender shape — is popular ingumboand a fave Southern side dish when fried orpickled. If you’re not already munching on okra, here’s why you should give this veggie a chance.
1. Okra is a nutritional powerhouse
Yeah, yeah, we know most green veggies are chockablock with goodness, but okra is no exception.
If you’re looking for the straight facts on what you get froma cupof raw okra, here they are:
Bottom line: Okra offers essential nutrients like vitamins C, K, and A in a low calorie, low fat package. It also contains a fair bit of protein and fiber, which isn’t the case with allveggies.
2. Okra offers oodles of antioxidants
Like many other plants, okra is bursting withantioxidants. That’s a good thing sinceantioxidantsbeat backoxidative stress, which raises your risk ofdiabetesand other chronic disease.
Point is, thatcrispy grilled okraon your plate could fill your belly andkeep your immune system in fighting form.
3. Your heart will love hearty okra
Researchsuggests that noshing on vegetables is a solid way to reduce your risk of heart disease. Thanks, plant-basedantioxidants!
The mucilage (gel-like substance) in okra may also help the body expel excess cholesterol. In a2014 study of mice, the ones that were fed okra powder eliminated more cholesterol in their poop than the other animals.
In a2020 studyof 60 patients with type 2 diabetes who ate okra powder for 8 weeks, they also had lower cholesterol.
Still, we need more studies to confirm this effect in humans.
4. Okra may reduce your risk of some cancers
Okra contains a protein called lectin, whichwas shownto slow tumor growth in a 2014 study of breast cancer cells. Keep in mind that this was a test-tube study — but the results are promising.
Arecent researchreview further emphasized how okra’s antioxidants and lectin are a one-two punch againstcancer. But a few paragraphs later, the scientists wrote that there just haven’t been enough studies on okra to say how much okra could slow cancer or how much you’d need to eat to reap that benefit.
5. Okra is great for pregnant peeps
Folate(aka folic acid) is a critical nutrient for healthy fetus development, and okra packs it in. That makes this veggie an excellent snack forpregnantfolks.
Of course, theCDCsaysanyonewith aperiodshould ingest 400 micrograms per day. That would require more than 6 1/2 cups of raw okra, so it’s best to diversify your folate-rich food sources.
6. Okra contains bone-strengthening vitamin K
You might not need much folate, buteverybodyneedsvitamin K. This essential nutrient helps your blood clot properly, protects your heart, and improves yourbone health.
Expertsrecommend 120 micrograms of vitamin K for males and 90 micrograms for females each and every day. Just a cup of okra contains over 30 micrograms, so it’s enough to help you get dem bones on the road to long life and prosperity. 🖖
7. Okra helps fill up your fiber tank
Ah,fiber, you unsung hero. It keeps yourgutclean, helps youpoop, and evenreduces inflammation. If you’re trying to increase your intake, 1 cup of okra contains 3 grams of fiber.
FYI, men need about38 gramsof fiber a day and women need25 grams. So, you’re not going to goNo. 2because of okra alone, but it’s still a good source of fiber.
8. Okra might help squash high blood sugar
Munching on okra hasbeen linkedto stable blood sugar, but the research is slim, older, and done on animals. #WompWomp
Scientists think the nutrients in okra could help prevent your body from absorbingtoo much sugarduring digestion. Specifically,research showsokra’s fiber content could help stabilize blood sugar.
If that’s the case, this veggie could be a bonus snack for folks with diabetes.
PSA:Don’tslam a plate of okra if you’re taking metformin fordiabetes management. Olderresearchon animals indicated that okra interferes with the way this med is absorbed.
9. Okra = an easy, peasy, stress-free side dish
One of the best things about okra is how easy it is to add to your meals. This veggie can be added to mostsoupsor stews. Plus, it’s a stellar side dish when served alone.
If it’s your first time buying okra, know that there are three forms:
If it’s your first time cooking okra, know that there are endless ways to dish up this Southern beauty.
How to eat more okra
Beyond the Southern U.S., Okra is also enjoyed all over the world.
Wanna incorporate more okra into your diet? Here are a few tasty recipes to try:
Are there any benefits of eating okra every day?
If you love the taste and texture of okra, there’s no reason you can’t make it your daily veggie of choice. However, there’s no specific benefit to eating okra daily versus weekly.
Okra is also high in oxalates, which means that eating a lot of it might raise your risk of recurrentkidney stones.
